Exercise is medicine for diabetes: How 30 minutes of daily activity can lower blood sugar and reduce medication dependence

From timesofindia.indiatimes.com

Why 30 minutes a day can change everything

There is a shift happening in diabetes care. Medicines still matter, but doctors are increasingly turning to something simpler and far more powerful: movement. Not extreme workouts. Not complicated routines. Just consistent, daily activity.

For many people living with diabetes, especially Type 2, 30 minutes of the right kind of exercise can improve blood sugar control, reduce dependence on medication, and restore a sense of control over their own body. The science supports it, and so do doctors on the ground.

Why movement works better than it seems

When the body moves, muscles begin to use glucose as fuel. This lowers the amount of sugar circulating in the blood. At the same time, exercise makes cells more sensitive to insulin.

This means the same amount of insulin works better than before. Over time, this reduces insulin resistance, which is one of the core problems in Type 2 diabetes.

A government-backed study by the Indian Council of Medical Research (ICMR) highlights that lifestyle changes, including physical activity, play a key role in diabetes prevention and control.

Similarly, the Centers for Disease Control and Prevention (CDC) notes that regular physical activity can lower blood sugar levels for up to 24 hours or more after a workout.

So the effect is not temporary. It builds up, day after day. 

What doctors actually recommend

Dr Thushanth Thomas explains that exercise does not have to be complicated to be effective.

“Patients with diabetes are usually recommended to regularly involve themselves in physical activity, which can be done through walking at least thirty minutes five times a week, or exercising five times a week, or doing fifteen minutes' worth of exercise five times a week, or accumulating at least one hundred fifty minutes of physical activity per week.”

The key is consistency. Not intensity.

He adds that walking remains the most practical option because it fits into daily life without much planning.

Walking is powerful, but variety keeps you going

Walking is often underestimated. It improves circulation, helps muscles absorb glucose, and reduces stress. But doing only one activity can become boring.

Dr Thomas points out, “The exercise can involve walking, jogging, cycling, swimming, or other physical activities that might benefit people with diabetes… By doing different exercises and not just walking, it will be easier to keep the motivation.”

Mixing activities keeps both the body and mind engaged.

A simple weekly mix could look like this:
​
Brisk walking on most days
Cycling or swimming twice a week
Light strength training at home

This variation helps prevent burnout and improves overall fitness.

The hidden benefit: Reduced medication dependence

One of the most encouraging outcomes of regular exercise is the possibility of needing fewer medicines over time.

Dr Satish Chander Wasoori explains it clearly, “Exercise is medicine for people with diabetes, and often, it works better for people than expected. Regular physical activity which includes brisk walking, cycling along with light resistance training results in direct benefits that enhance insulin sensitivity and maintain stable blood sugar levels. Patients who maintain regular engagement in planned exercise routines experience progress in their blood sugar control while needing fewer medications throughout their treatment.”

This does not mean stopping medicines on your own. But it shows how powerful lifestyle changes can be when done right.

The risks people ignore

Exercise helps, but doing it carelessly can backfire.

Dr Wasoori cautions, “High-intensity workouts without preparation can trigger blood sugar fluctuations or hypoglycaemia. Checking glucose before and after exercise, staying hydrated, and never working out on an empty stomach are non-negotiable basics.”

There are also foot-related risks. Diabetes can affect nerve function, so even small injuries may go unnoticed. Proper footwear and daily foot checks are essential.

https://timesofindia.indiatimes.com/health/exercise-is-medicine-for-diabetes-how-30-minutes-of-daily-activity-can-lower-blood-sugar-and-reduce-medication-dependence/photostory/130113834.cms?picid=130114102

The Value of a Prediabetes Diagnosis

From publichealth.jhu.edu

Screening for mildly elevated blood sugar levels can help prevent the progression to type 2 diabetes and related complications 

Is prediabetes a “real” clinical condition? It’s a matter of some debate among experts and doctors.

Even when it is recognized by clinicians, there is still disagreement about the criteria for diagnosis. But identifying prediabetes—a condition characterized by elevated blood sugar levels—opens an opportunity to prevent the progression to type 2 diabetes.

In a Q&A adapted from the April 2 episode of Public Health On Call, Elizabeth Selvin, PhD ’04, MPH, a professor in Epidemiology, unpacks the controversy around prediabetes and the value of lifestyle interventions in preventing diabetes and related health complications.

What is prediabetes?

Prediabetes is a term we use for individuals who are below the threshold for a diagnosis of type 2 diabetes but still have mildly elevated glucose levels and are thought to be at high risk for developing diabetes.

The entire concept of prediabetes is a bit controversial. There’s a lot of confusion about prediabetes, how to define it, and whether it is really a medical condition. I personally think prediabetes is real. I think it’s an important designation with important clinical relevance.

Why is a prediabetes diagnosis important to a patient’s health?

People diagnosed with prediabetes are at high risk for the development of diabetes and complications. From my perspective, prediabetes is an opportunity to identify people before the development of diabetes—it’s an opportunity to prevent weight gain, implement lifestyle interventions, and for people who are overweight or obese to lose weight.

A landmark randomized clinical trial called the Diabetes Prevention Program showed definitively that for people with elevated glucose, who are below the threshold for diabetes but likely to cross it, an intensive lifestyle intervention—weight loss, increased physical activity, and improved diet—prevents the progression to diabetes.

We also now have randomized clinical trials for pharmacologic therapies like GLP-1s, which are shown to prevent the progression from prediabetes to diabetes.

How is prediabetes diagnosed?

One of the problems in the field is that there are many definitions of prediabetes—there are five different definitions in current clinical use. That causes a lot of confusion because someone might have prediabetes by one definition but not by another.

Different organizations disagree on what’s best for defining prediabetes. Some measure fasting glucose; others measure hemoglobin A1C to assess hyperglycaemia. There is also a definition that measures two-hour glucose using a glucose tolerance test, which is not used much outside the setting of pregnancy.

The American Diabetes Association defines prediabetes as a fasting glucose of 100–125 milligrams per decilitre. A lot of people fall into that category. The WHO defines prediabetes as a fasting glucose of 110–125, so that’s a smaller group. Another definition uses haemoglobin A1C—usually an A1C of 5.7 to less than 6.5, while an international expert committee has said we should define prediabetes a little bit higher: from 6.0 to 6.4.

One of the key issues is that these definitions identify different people. If you’re using fasting glucose, you’ll get a different group of people. You can be prediabetic by the fasting glucose definition, but not by the A1C definition. I think that’s what causes a lot of confusion in the field.

Which definition do you recommend?

I’m an epidemiologist, so I say it depends. One nice thing about using A1C for diagnosing prediabetes or identifying people with prediabetes is that it’s a non-fasting test. That can really help in the context of screening and diagnosis: You don’t have to prepare for the clinic visit, and it doesn’t matter what you’ve eaten that day.

What does haemoglobin A1C measure?

It’s essentially a weighted average of elevations in glucose from the past two to three months. It gives a sense of chronic hyperglycaemia, or chronically elevated glucose. It’s a pretty stable test: Your haemoglobin A1C at one time is likely to be the same or very similar to your haemoglobin A1C measured at another time.

If your A1C is in the prediabetic range—or especially in the diabetic range—that means you’ve been having hyperglycaemia for a while and suggests that you’re potentially at high risk for developing diabetes.

Work from our group and many other groups has shown that people who have A1C in the prediabetic range are at an elevated risk for developing diabetes and complications from diabetes. Things like heart disease, kidney disease, and even overall mortality are elevated in people who have mildly elevated haemoglobin A1C. We know it’s a high-risk group, which is one reason I’m a big fan of haemoglobin A1C-based definitions.

What lifestyle changes should those with elevated haemoglobin A1C consider?

Diet, weight loss, and exercise can be helpful in slowing and preventing the progression to diabetes as people age. There’s very good evidence that modest weight loss—even 5% of body weight—can be effective and powerful for preventing progression to diabetes. One thing that gets lost in the discussion about weight loss is the prevention of weight gain. People tend to gain weight as they get older, so just preventing weight gain in the first place can be really important. [You can incorporate] modest lifestyle changes like eating a healthier diet and exercising—strength training and resistance training are really good for your muscles and help glucose metabolism.

https://publichealth.jhu.edu/2026/prediabetes-diagnoses-can-help-build-healthier-lifestyles

Implant can control diabetes without injections

From msn.com/en-in

New Delhi: Most diabetes patients have to continuously monitor their blood sugar levels and inject insulin multiple times a day to prevent the blood sugar reaching high levels. Researchers from MIT are developing an implantable device with cells that produce insulin. The device encapsulates the cells and protects them from immune rejection, and also carries an oxygen generator to keep the cells healthy. The researchers hope that the device offers a novel long-term control approach for type 1 diabetes. In a new study, the researchers showed that these encapsulated pancreatic islet cells can survive in the body for at least 90 days. 

In tests conducted on mice, the cells in the implant devices remained functional and produced sufficient insulin to control the blood sugar levels of the animals. The conventional therapies that use islet cells require immune suppression, that can be debilitating for some patients. However, the islet cell therapy can be transformative. The researchers developed an approach that allows the patient to benefit from pancreatic islet cell therapy, without the need for immune suppression.  A paper describing the research appears in Device.

      The cells produced by the implant can survive in the body for months. (Image Credit: MIT/ the researchers).© Aditya Madanapalle

Why the oxygen generator is needed

Islet cell transplantation has been successfully used to treat diabetes. These cells are derived from human cadavers, or more recently grown from stem cells. To reduce the need for immunosuppressive drugs, encapsulating the cells is a viable approach. However, the coating can prevent the cells from receiving sufficient oxygen, which is why the researchers also packed in an oxygen generator that uses a membrane to split water vapour, found readily in the body into oxygen and hydrogen. The hydrogen diffuses away harmlessly, while the oxygen is stored in a chamber that feeds the islet cells. The researchers have fortified the device by making it waterproof and more resilient to cracking. The researchers are exploring the potential of the device to deliver other therapeutic proteins with medical applications, including antibodies, enzymes and clotting factors.

https://www.msn.com/en-in/health/other/implant-can-control-diabetes-without-injections/ar-AA1ZZUlU?apiversion=v2&domshim=1&noservercache=1&noservertelemetry=1&batchservertelemetry=1&renderwebcomponents=1&wcseo=1

Keep Your Blood Sugar Steady with These 4 Surprising Foods

From eatingwell.com

These everyday picks—yes, even potatoes—may help prevent energy crashes and keep your blood sugar on a more even keel 

KEY POINTS

• Fibre-rich foods like berries, Greek yogurt, potatoes and nuts can slow digestion and support steady blood sugar levels.
• Pairing carbs with protein, fat or fibre helps prevent blood sugar spikes after meals.

• Lifestyle habits like walking after meals, quality sleep, stress management and hydration aid blood sugar balance.

You know that mid-afternoon slump when you can't focus and feel like you need a nap? Chances are, your blood sugar has something to do with it. Keeping blood sugar levels steady throughout the day is one of the simplest things you can do to feel more energized, focused and satisfied after meals. "Steady blood sugars help preserve the blood vessels, protecting from heart and kidney disease over time," says Sheila Patterson, RD, CDCES. And on a day-to-day level, Caroline Thomason Bunn, RD, CDCES, adds that when blood sugar swings up and down, "you're more likely to feel tired, irritable and hungry quickly." Over time, those constant fluctuations can contribute to insulin resistance, inflammation and an increased risk of conditions like heart disease and type 2 diabetes. Here are four foods that may surprise you by actually helping support better blood sugar, plus the lifestyle habits these dietitians recommend for steadier blood sugar.

1. Berries

Berries (raspberries, blueberries and strawberries) might be the most underestimated food for blood sugar support. Patterson says clients are often surprised to hear that fruit, berries in particular, can be part of a blood sugar-friendly diet. "While there is a misconception that fruit should be heavily restricted or eliminated for better blood sugars, fruits provide numerous benefits," she explains.

                                                                              Credit:  Getty Images. EatingWell design

Berries contain some of the highest fibre content among fruits, which supports slower digestion and more gradual rises in blood glucose. But what really stands out is their polyphenol content, especially anthocyanins (the plant pigments that give berries their deep red, blue and purple hues). Research suggests anthocyanins may support insulin sensitivity, or how well your body responds to glucose in your blood, and improve other key markers of blood sugar control.

2. Full-Fat Greek Yogurt

Greek yogurt checks multiple boxes for blood sugar support, and Patterson recommends it to clients regularly. "Greek yogurt works well for blood sugar because its protein and fat content slow digestion, leading to a more gradual rise in glucose," she says. Protein is one of the most important nutrients for blood sugar regulation precisely because it slows the release of sugar into the bloodstream.

There's also emerging evidence connecting fermented dairy to improved metabolic health. In 2024, the FDA announced a qualified health claim recognizing yogurt's association with reduced risk of type 2 diabetes. Research suggests fermented dairy, like yogurt, may support insulin sensitivity through gut microbiome changes and the production of short-chain fatty acids. Stick to plain, unsweetened Greek yogurt, since flavoured varieties can contain multiple teaspoons of added sugar per serving.

3. Potatoes

Potatoes have a bit of an unfair reputation in the blood sugar world. "Since potatoes are a starch, many people watching their blood sugar tend to restrict them. However, one medium potato delivers 4 grams of fibre if you eat the skin, along with blood pressure-supporting nutrients like potassium," says Thomason Bunn.

How you prepare your potato matters as much as the potato itself. Cooking and then chilling potatoes increases their resistant starch content, a type of starch that resists digestion in the small intestine and passes to the large intestine to feed beneficial gut bacteria. Research shows that chilled potatoes can elicit significantly lower glucose and insulin responses compared to hot, freshly cooked potatoes.

The practical takeaway: boil or bake potatoes, let them cool in the fridge and enjoy them cold (think potato salad) or reheated. Pairing them with protein and healthy fat helps blunt the glucose response even more.

4. Nuts

Nuts tend to get lumped in with "high-fat snacks to limit," but the research tells a different story, especially when it comes to blood sugar. Studies suggest nut consumption may play a meaningful role in both the prevention and management of type 2 diabetes, with several key nutrients identified as drivers of that benefit.

Nuts contain unsaturated fatty acids, plant-based protein, fibre and minerals, all of which work together to slow digestion and blunt post-meal glucose spikes. They also contain beneficial bioactive compounds, like polyphenols, as potential contributors to improved insulin sensitivity and reduced inflammation over time.

Most tree nuts offer similar benefits, with almonds, walnuts and pistachios among the most studied for glycaemic control. Try a small handful (about 1 ounce) as a snack, or stir them into oatmeal, yogurt or a salad for an easy blood sugar-steadying boost.

Other Tips for Better Blood Sugar Management

Diet is only one piece of the puzzle. Both Patterson and Thomason Bunn consistently recommend these evidence-backed lifestyle habits to their clients:

• Move more throughout the day, especially after meals. "Your total activity time in a day matters more for your metabolic health, including blood sugar levels, than whether or not you make it to the gym," says Thomason Bunn. Research shows that even a short walk (10 minutes) immediately after eating can meaningfully lower post-meal blood sugar.
• Prioritize quality sleep. "Getting adequate sleep is important for good blood sugars," says Patterson. "Poor sleep can increase insulin resistance or make it harder for the body to process glucose." Even modest, chronic sleep restriction can significantly increase insulin resistance. Most adults need 7 to 9 hours per night.
• Manage stress. Chronic stress triggers cortisol, which prompts the liver to release more glucose into the bloodstream. Simple practices like deep breathing, yoga or a daily walk can help keep both stress and blood sugar in check.
• Stay hydrated. When you're dehydrated, glucose becomes more concentrated in the blood, which can cause temporary spikes. Sip water consistently throughout the day and limit sugary drinks.
• Pair carbohydrates with protein, fat or fibre. Eating carbs alone leads to faster glucose absorption. Pairing them with protein, fat or fibre (think fruit with Greek yogurt or crackers with nut butter) slows digestion and blunts the blood sugar response.
• https://www.eatingwell.com/surprising-foods-for-better-blood-sugar-11941998

US obesity rate falls for the first time in years, but diabetes hits an all-time high, data says

From msn.com/en-us

Story by Scripps News Group 

The obesity rate in the U.S. dropped to 37% this year, representing a notable decrease after reaching a record high of 39.9% in 2022, according to data from Gallup.

The decline may be in part due to the explosion in the use of GLP-1 medications like Wegovy and Zepbound.

The share of adults reporting use of these medications for weight control has more than doubled in the past 18 months — from 5.8% in early 2024 to 12.4% in Gallup’s latest survey.

                                                                                                          © M. Spencer Green / AP

Women use the treatments at higher rates (15.2%) than men (9.7%), and both groups saw usage more than double over the past year.

The question is, will the downward trend in obesity rates last? The answer will come down to whether people using pharmaceutical intervention also implement the lifestyle changes needed to sustain their weight loss.

Gallup’s data shows that Americans’ diet and exercise habits have actually worsened since 2019.

Data from Gallup also found that diagnoses of diabetes have climbed to an all-time high of 13.8%, underscoring that weight loss alone doesn’t necessarily reduce the number of Americans living with the chronic disease.

The U.S. obesity rate remains historically high compared with other Western nations, Gallup said.

This story was reported on-air by a journalist and has been converted to this platform with the assistance of AI. Our editorial team verifies all reporting on all platforms for fairness and accuracy.

https://www.msn.com/en-us/health/other/us-obesity-rate-falls-for-the-first-time-in-years-but-diabetes-hits-an-all-time-high-data-says/ar-AA1PqW97?apiversion=v2&domshim=1&noservercache=1&noservertelemetry=1&batchservertelemetry=1&renderwebcomponents=1&wcseo=1

4 Myths About Blood Sugar Diabetes Experts Want You to Stop Believing

From eatingwell.com

By Kaitlin Ahern

Spoiler, you can still eat carbs 

KEY POINTS

• When you have diabetes, you can still eat fruit and have healthy blood sugar levels.
• You also don’t have to eat a low-carb diet, but the type of carbs and portion size matters.
• Drinking water, walking and managing stress are other ways to support healthy blood sugar.

Thanks to the internet and social media, it’s never been easier to access health and wellness content. That’s a good thing when it raises our awareness of things like the importance of healthy blood sugar, but sometimes it can be tough to separate fact from fiction.

Here, two certified diabetes educators help us bust the most common myths about managing blood sugar (whether or not you have insulin issues) and explain what to believe instead.

Myth #1: You Shouldn’t Eat Fruit

As a dietitian and diabetes educator, Kaitlin Hippley, M.Ed., RDN, LD, CDCES, says one myth she hears all the time is that fruit is “too high in sugar” and should be avoided when you’re trying to manage your blood sugar.

“In reality, whole fruit contains fibre, vitamins and antioxidants that help slow how quickly sugar is absorbed,” Hippley says.

In fact, one meta-analysis that looked at 19 randomized controlled trials (the gold standard in research) found that eating more fresh or dried fruit significantly lowered fasting blood sugar levels in participants with diabetes.

Rather than cutting out these nutrient-rich foods, Hippley recommends eating fruit in balanced portions and pairing it with protein or healthy fats to support steadier blood sugar. Think: an apple with peanut butter, a cup of berries with Greek yogurt, or a small handful of raisins and almonds.

Myth #2: You Have to Eat a Low-Carb Diet

Nope—not all carbs are “bad” when it comes to blood sugar, says Erin Palinski-Wade, RD, CDCES.

“You do not need to follow a low-carb or no-carb diet to manage blood sugar levels,” Palinski-Wade says. Rather, she says, you should pay attention to the type and amount of the carbs you’re eating.

Focus on healthy portion sizes of high‑fibre, minimally processed carbs like legumes, whole grains and fruit paired with protein, healthy fats and movement after meals to help blunt spikes and improve overall blood sugar patterns, she says. 

Getting plenty of fibre not only helps with blood sugar control, it’s also a boon for weight management, digestive health, and heart health. That’s why adults should aim to eat between 22 and 34 grams of the nutrient each day.

Centers for Disease Control and Prevention. Fiber: The Carb That Helps You Manage Diabetes.

Hippley says to spread your carbs evenly throughout the day for healthier blood sugar and energy levels. For example, you could have oatmeal with nuts and berries for breakfast, followed by a big leafy green salad with chickpeas for lunch, and then a whole-wheat pasta dish for dinner.

Myth #3: Foods Labelled “Sugar-Free” Won’t Affect Your Blood Sugar

                                                                                              Credit: 

Getty Images. EatingWell design

Beware sneaky marketing claims on packaged foods. Just because a food is labelled “sugar-free” or “zero-sugar,” that doesn’t mean it won’t impact your blood sugar. 

“Those products can still contain carbohydrates that raise glucose levels,” Hippley says. 

She suggests looking at the total carbohydrates, fibre and protein on a food’s nutrition label to help you consider how it might fit into a balanced meal.

Myth #4: You Can’t Eat Dessert

You absolutely can eat dessert and still have healthy blood sugar.

“Managing blood sugar is about balance, not restriction,” Hippley says. “Dessert can fit into a blood sugar–friendly plan when you pay attention to portion size, frequency and overall balance, like pairing it with protein, fibre or healthy fats."

Try “ice cream” made with frozen bananas, for example, or make a mousse with Greek yogurt instead of heavy cream.

Other Strategies for Healthy Blood Sugar

• Hydrate and Move: “Drinking water and taking a short walk afterward can also help keep blood sugar steady,” Hippley says. Staying well hydrated is key because more water dilutes the sugar in your blood. And research shows just a 10-minute walk right after eating can help keep blood sugar levels steady.
• Eat More Avocados: This fruit is packed with fibre and healthy fat, both of which can help keep blood sugar steady and may help reduce the risk for type 2 diabetes. “Try swapping out a source of saturated fat or refined carbohydrate with avocado,” Palinski-Wade suggests. Add sliced avocado instead of cheese to a sandwich, or spread mashed avocado on whole-grain toast instead of butter.
• Add Legumes to Your Plate: Research shows an eating plan that includes legumes like lentils, beans and chickpeas may improve overall metabolic health, including blood sugar markers. “Try adding a half-cup of beans into salad or soups or snacking on dry-roasted chickpeas to boost your intake of fibre and slow-digested carbohydrates to help balance blood sugar levels,” Palinski-Wade says.
• Stick to a Consistent Sleep Schedule: Both a lack of sleep (getting less than the recommended seven or more hours per night) and an inconsistent sleep schedule are linked to higher blood sugar levels and worse control of blood sugar after meals. So try to get enough shut-eye each night, and avoid late nights in favour of consistent bedtimes and wake-up times, even on the weekends, Palinski-Wade says.
• Manage Stress: “Chronic stress can raise blood sugar levels by affecting hormones such as cortisol,” Hippley says. Practicing stress-reducing techniques such as meditation, deep breathing or gentle movement like yoga can help combat these effects.
• https://www.eatingwell.com/blood-sugar-myths-to-stop-believing-11928787